Tuesday 7/1/14

1.

Greenville Games wod 3

10 min. cap

40 over the bar burpees

30 Power Cleans (135/95/75)

20 otb burpees

10 power cleans (135/95/75)

-rest 10 minutes-

2.

3 rft

10 Pull ups

10 push ups

10 1 arm alternating kb/db snatches 

Monday 6/30/14

1.

Greenville games wod #1

15 min time cap

400 meter run

40 dead lifts (245/155)

800 meter run

40 box jump up and overs(24/20)

400 meter run

-Rest 10 minutes-

2.

Greenville games wod #2

1000m row

Friday 6/27/14

1.

25 min amrap

Teams of 2 complete:

10 Rope Climbs, 

30 Thrusters, 115/75

50 Burpees

*one athlete works at a time. Must complete movements in order*

Thursday 6/26/14

:SWOD:

 5X3 Snatch First Pulls w/ 3 count pause at the knee – as heaviest possible, rest 60 sec.

:WOD:

3 rounds for total reps

:45 sec ME Shoulder Press 95/65#-

rest 45 sec.

45 sec ME Pullups

-rest 45 sec

.45 sec ME PushPress 95/65#

-rest 45 sec

.45 sec MEBoxJumps 30/27″

-rest 45 sec.

Compare to 5/1/13

Wednesday 6/25/14

1.

Squat Clean 3x5

2.

6 rounds

5 hang power clean (@80%)

Run 200m

Tuesday 6/24/14

Strength 1

Back Squat @70%

5-5-5-5

Strength 2 (Alternating 4 rounds)

A) 3 Strict Handstand Push-ups 

B) 3 Pendlay Rows(65/95)

WOD 

12min AMRAP

6 Front Rack Lunges(65/95)

12 KB Swings

18 Sit-ups 

Monday 6/23/14

1.

“Open wod 13.2”

10 min amrap

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24" box

2.

not for time

150 push ups

Friday 6/20/14

1.

Dumbell Power Snatch 

20 right, 20 left

10 right , 10 left

5 right, 5 left

2.

not for time

150 abmat sit ups

Thursday 6/19/14

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

This should take the entire class. 

Wednesday 6/18/14

1.

“The Ghost”

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*There are 3 scores fot this wod, total cals/total burpees/total double unders

Tuesday 6/17/14

1.

10 min emom

Even- max set strict pull ups (10 max)

Odd- 15 push ups

2.

For Time:

30-20-10

Kettlebell Swing 

Handstand Push Up

*15 min cap*

Monday 6/16/14

1. 

Dead lift 

5x5 as heavy as possible. 

2.

In teams of 2

15 min. Amrap

5 box jumps

5 toes to bar

5 power snatch(choose a weight that you can get 5 unbroken) 

(Leapfrog style)

Athlete 1 starts with 5 box jumps, then athlete 2 completes 5 toes to bar, then athlete 1 completes 5 power snatches. Continue this pattern for 15 minutes. 

Friday 6/13/14

1.

10 minutes to establish max standing broad jump 

2.

Tabata air squats

Run 1 mile

50 pullups

*this is one complete effort with 2 scores. score 1 is total reps on the tabata squats, 2nd score is total time to complete wod.

Thursday 6/12/14

1.

Sumo Dead lift 5-3-1

as heavy as possible

2.

“I Love My Bumper Plate”

5 rounds:

15 Push-ups w/ feet on plate

50ft of lunge

50 squats(bear hugging plate)

20 Ground to Overhead w/ plate

(plate 15/25/45)

Wednesday 6/11/14

1.

3 rounds

400 meter run

15 burpees over a bar

2.

6 minute emom

2 rope climbs per minute

Tuesday 6/10/14

1.

Squat Clean

15 mins to establish 1rm

2.

For time:

30 Handstand push-ups

10 Pull-ups

20 Handstand push-ups

20 Pull-ups

10 Handstand push-ups

30 Pull-ups

Monday 6/9/14

1.

Back Squat

establish 3 rep max

2.

4 rounds

1 min Max Row (calories)

1 min Max toes to bar

1 min Max Double Unders

1 min Rest

Friday 6/6/14

1.

if didnt complete yesterday

Post paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

-or-

7 min amrap

200 meter run

5 ohs 65/95

10 hand release push ups

2.

5 min amrap

rope climbs

Thursday 6/5/14

1.

Post paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

2.

shoulder press

10x5

Wednesday 6/4/14

1.

8 rounds for max reps of:

Push Press 20sec

10sec Rest

Jumping Alternating Lunges 20sec

10sec Rest

2.

1 k row

for time

Tuesday 6/3/14

1.

10 minutes to

accumulate

2 minutes hanging from pullup bars

and 2 minutes holding a handstand on the wall

2.

21-15-9

pistols

wallball shots(16/20)

kb swings (35/53)

Monday 6/2/14

1.

Every 45 seconds for 5 rounds complete 2 touch and go hang power cleans. As heavy as possible

2.

“Fran”

21-15-9

Thrusters

Pull ups